Hamburg Steak (Milk-Free)
ハンバーグ（乳なし） · Hanbāgu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hamburg steak is one of the best-loved dishes on any Japanese preschool lunch menu - soft, juicy patties that even the littlest eaters can manage with a spoon. This version swaps the usual milk for soy milk to soak the panko, so it is dairy-free without losing that tender texture. Baking the patties in the oven instead of pan-frying keeps them evenly cooked and easy to make in a batch, and a little ketchup on the side is all the sauce kids need.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.5 gground pork
- 22.5 gonion
Seasonings
- 1.5 gvegetable oil
- 7.8 gpanko
- 7.5 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.2 gsalt
- to tastepepper
- 3 gketchup
About the Japanese ingredients in this recipe
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Finely chop the onion. Heat the oil in a frying pan and cook the onion until soft, then let it cool slightly.
- 2
Combine the ground pork, the cooked onion from step 1, the panko, soy milk, salt, and pepper, and knead well until the mixture becomes sticky. Press out any air pockets and shape into round patties.
- 3
Arrange the patties on a baking sheet and press the center of each lightly to make a shallow dip. Bake in an oven preheated to 180°C (350°F) for about 20 minutes.
- 4
Plate the patties and serve with ketchup on the side.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 196.5 kcal | 393 kcal | 196.5 kcal |
| Protein | 13.8 g | 27.6 g | 13.8 g |
| Fat | 13.7 g | 27.3 g | 13.7 g |
| Carbohydrates | 8.4 g | 16.8 g | 8.4 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 268.5 mg | 537 mg | 268.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 196.5 kcal | 13.8 g | 13.7 g | 8.4 g | 0.9 g | 0.5 g | 13.5 mg | 1 mg | 268.5 mg |
| 1 adult serving | 393 kcal | 27.6 g | 27.3 g | 16.8 g | 1.8 g | 0.9 g | 27 mg | 2.1 mg | 537 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
Ingredients in this recipe
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